091218

Filthy Fifty
50 Box jumps 20"
50 Jumping pull ups
50 KBS 1 pood
50 Walking lunges (steps)
50 Knees to elbows
50 Push press 25 lbs
50 Back Extensions (supermans)
50 Wall Balls 14 lbs
50 Burpees
50 Double unders

=45:04

091212

Pose Running Clinic
worked on drills
WOD-
3-6-9 for time
Deadlifts 115 lbs
pull ups
1-2-3
band resisted runs

used the skinny band for the pull ups and got 5:58

091210

AMRAP in 15 Mins
10 Kettlebell swings
10 Knees to elbows
10 Burpees

did knee raises and used 16 kg kettlebell got 4 rounds + 10+7

091209

"ANNIE"
50-40-30-20-10
double unders
sit ups
got 12:15 beat philip!

091207

AMRAP 20 Mins
15 pull ups
15 ring push ups
15 sit ups
15 back extensions

got 3 3/4 rounds, used the green band for first two than blue skinny band than even tried one with out the band thanks to terrance. did modified ring push ups also.

091205

McFlurry: 21:44

rx was 135 cleans, 35 thrusters
I did 45, 20
400m run
21 cleans
21 pull ups
400m run
15 dumbell thrusters
15 pull ups
400m run
9 cleans
9 pull ups
400m run

091202

Flight Simulator

5-consecutive
10-consecutive
15-1:1
20-singles
25x
30
35
40
35
30
25
20
15
10
5

Consecutive double unders

091130

Warm-up
tabata kettlebell swings and SDHP

Stregnth-
Deadlift 3x3
90, 100, 120 worked on form mostly

WOD
Tabata something else-
32 rounds of 20 seconds on 10 second rest
Pull ups, push ups, sit ups and squats
got 243

091129

2.5 Mile Run Not sure on time but finished strong stopped once

091128

21-15-9
T- Thrusters
U- Double unders
R- Ring rows
K- Knees to elbows
E- Back extensions
Y- Yay burpees

20 something not sure really what time but fucked my world up!

091121

200m weighted run 20 lb db's
10 deadlifts 14 lb med ball
10 push ups
400m weighted run 20 lb db's
10 deadlifts 14 lb med ball
10 push ups
200m weighted run 20 lb db's

10 something, not sure exact time.

2k row- 8:41 got to fill in a level 2 box

091119

Push Jerks
1-1-1-1-1-1-1
70, 70, 75, 70, 70, 70, 70

worked on form

091112

Row Technique-
Row 5oom 4 rds 2-4 min rest in between
1:59, 2:02, 2:06, 2:03

091111

"Fight Gone Bad"

3rds
wall ball 14 lbs
SDHP 35 lbs
box jumps 24"
push press 35 lbs
row (calories)

total= 146

091109

Power Cleans
1-1-1-1-1-1-1
45, 50, 55, 60, 65, 70, 75x